Warmup
On own Bike 2-3 min
10 leg swings
10 alt lunges (r+l=2)
pigeon pose 15 sec each leg
10 press ups
10 banded pull aparts
10 banded monster walks
Then,
at rig - Empty barbell:
5 good morning
5 front
5 back squat
5 strict press
Strength / Skill
Squat Complex
2rds
front squat 6xahap (approx 70-80%)
front squat 20x (50% of your 6rep weight)
then
1rd
back squat 6xahap (approx 70-80%)
back squat 20x (50% of your 6rep weight)
WOD
AMRAP4
12/10 cal row
12 double DB push press 50/35
rest 1 minute
AMRAP 4
30 DU
12 toes to bar
rest 1 minute
AMRAP4
8/6 cal bike
8 box jumps
